Countdown To The Marathon Day Begins
The week before the marathon is exciting – you are about to realise the sweat of all your efforts that you have been putting in for months training for the D – day.
If this is your first marathon then maybe there is a tinge of anxiousness along with the excitement. Either ways whether you are a seasoned runner or a first time runner here are some tips that you need to be aware of for your final race days preparation:
CHILL, CHILL and CHILL:
If you have been working out well, followed a fitness and nutrition regime then this is the time you need to relax. No exertion at all. Just a few easy runs so that you stay loose.
DON’T MISS OUT ON YOUR SWEET SLUMBER:
Two to three nights prior to the marathon are extremely important to get the much needed sleep (more than what you would normally sleep) which to your surprise may work like an anecdote on the D-day.
NO DRASTIC DIETARY CHANGES:
Do not try anything new in your diet the week before the race or on the day of the race. You do not know how your body will react to a new food so keep it fairly simple. Eat all the familiar foods that you have been eating with a special emphasis on the complex carbohydrates. The key is to still practice the good nutrition that you have been following so far keeping away from the simple carbs and the fried foods and snacks.
CARB LOAD SENSIBLY:
The most common mistake we see people make is that in the process of building up the body energy stores preceding the race people get on to carb loading and forget that any extra calories may make them gain more weight than they should which could be a deterrent to their race day performance. The trick is to balance the carbohydrates, proteins and fats which are the energy providing nutrients. So, along with moderately increasing the intake of carbohydrates one should slightly reduce the protein and fat intake so that the calorie intake somewhat remains the same. Don’t let food be a handicap on the day of the race. Hitting the wall or running out of glycogen during the race is commonly seen in people who have not carb loaded properly. Choose the easily digestible carbohydrates.
KEEP A CHECK ON THE FIBER:
Although important for good gut health, fiber can stimulate the gut during the race. Hence reducing the roughage a day before the long run can help you keep off the gastrointestinal distress.
DON’T FORGET HYDRATION:
Drinking sufficient water in the week leading up to the marathon day is essential. On the day of the marathon the water needs entirely depend on the person and the weather. Running in a hot and humid climate will require both water and a sports drink with electrolytes to replenish the loss of electrolytes through sweat.
PLAN YOUR RACE MORNING MEAL IN ADVANCE:
Plan to eat well in advance on marathon morning. See what suits you the best, eating 2-3 hours before the run or just before the run. The amount you eat will entirely depend on when you choose to eat, long before or just before the run.
Wishing a success to all participants. Be confident without anxiety and see yourself completing the marathon successfully. Remember you are proving just to yourself – nobody else so don’t fret too much over the timing if you are a first timer. Just take it easy and let completing the marathon be the only goal.